6 How to Lower the risk of developing a heart attack

You can take steps to prevent heart attack and stroke when you have diabetes. Lifestyle changes can make a big difference. In people under the age of 75 years, one-quarter of deaths from heart disease and stroke can be prevented. You need to be proactive for the sake of Your heart health when you have diabetes. That's because the risk of stroke and heart attack is doubled compared to someone who does not have diabetes. Here are six ways to help lower your risk:

1. Move

Exercise strengthens your heart, lower your blood pressure, burning calories, and improve blood sugar levels and cholesterol levels. At the same time, this becomes a powerful protection. You don't have to join a gym to be active – unless you want to, of course. Walking briskly for 30 minutes at least 5 days a week lowers the chances of heart disease and stroke. If 30 minutes seems too long, start gradually and slowly. The key is to run fast and increasing how long and how often you move.

Tip: consider buying a pedometer (step counters). You can use it to find out how many steps you take in a day. This tool can motivate you to become more active.

2. Select a fat that is good for the heart

The type of fat in the foods you eat affect your cholesterol in your bloodstream. Reduce processed snack foods, sugary foods, fried foods, milk and cheese, solid fats such as butter, red meat, and fatty foods. They contain saturated fats are not good for your heart. Otherwise, select unsaturated fats which mainly derived from plants, such as vegetable oils, nuts, and seeds. They are considered "good fats" because they can improve your cholesterol levels, which is good for your heart. Omega-3 fats are also good for the healthy heart. It helps keep your heart arteries from clogging.

So try to eat fish that are not fried, at least twice a week. Select the healthy fatty fish such as salmon, albacore tuna, sardines, freshwater fish, mackerel and to increase the healthy fat omega-3. Soy products, walnuts, flaxseed, and canola oil is another good source for omega-3.

Tip: For best heart benefits, removing fat and add good fat at the same time, rather than a burger or the ribs (which has an unhealthy saturated fat), better consumption of grilled salmon or trout. Instead of using butter when cooking, use vegetable oil, olive oil, or canola oil. Instead of adding cheese to Your sandwich, better try adding avocado.

3. Fill your plate with whole grain, fruit, and vegetables

Whole wheat or whole grains, fruits, and vegetables are the most numerous contain fiber and low in calories. That's what makes the trio became the ideal food if you want to stay at a healthy weight. A study in 2009 to explain that people can reduce the risk of heart attack by as much as 81% and the risk of stroke by as much as 50% if they:

Keep their weight

Exercise as much as 3.5 hours or more in a week

Not smoking

Eat whole grain, fruit, and vegetables

A large study in 2011 showed that women who ate a lot of fruits of Sweden, as well as vegetables that are rich in antioxidants, was able to reduce the risk of stroke by as much as 17%. Citrus and vegetables and fruit are orange, red, yellow, and green are good sources of antioxidants.

Tip: fill half of Your dinner plate with fruit and vegetables.

4. Maintain an ideal body weight

Remove excess weight is not an easy thing. However, a study shows that ideal body weight will reduce the risk of developing heart attacks and strokes. a powerful way is to run a healthy lifestyle is to reduce calories and exercising regularly.

Tip: don't despair if it takes time to lose weight. Even if your weight has come down, at least you've done the right thing in order to reduce the risk of heart disease and stroke by exercising and eating a healthy diet.

5. Stop smoking

Smoke is very harmful to the heart, not just to the lungs. Smoking increases the risk of developing a heart attack until 2-4 times, and twice the risk of developing a stroke. Quitting smoking is not easy, but You need to know that a lot of people successfully quit smoking. While this is more the former smokers than smokers who are still active.

Individual counseling, group, as well as over the phone, or therapy that focuses on problem-solving, can help smokers who want to quit. Nicotine patches, inhalers (such as asthma medications), the drug prescribed may also be useful. Counseling coupled with drugs are usually more effective than just one of them.

Tip: search for help to quit smoking via special counseling, or meet the doctor to ask for help so that you can stop smoking.

6. Check your condition

Take control of your diabetes can lower the risk of heart attack and stroke. If you can keep your blood pressure, cholesterol, and A1c levels (average glucose levels You within the last month 2-3) remain normal, you'll be fine.

But, to do this you need to know your actual condition. Do regular checkups that include a blood check and also another physical testing.